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This one-hour swim workout is designed to build fitness and technique, specifically the propulsive part of your swim stroke. It begins with a 500 easy swim warm-up before going into a 1K kick/swim (ideally using snorkel, fins, and kickboard, but this is a good read if you’d like more info on swim gear), gently progressing effort through this pattern: 200 kick, 200 swim, 150 kick, 150 swim, 100 kick, 100 swim, 50 kick, 50 swim. Use a front-mounted snorkel and on the kick sections keep your head fixed, torso stabilized, arms outstretched with the kickboard in front of you).
You’ll then do 6 x 100 kick with fins as 50 kick on your side/50 swim, progressing effort with each 100, taking 20 seconds rest between each repeat. The next set involves 4 x 100 with fins at 70% effort, taking 20 seconds rest between each 100, and following this pattern:
- #1 – Right arm only
- #2 – Left arm only
- #3 – Alternate single arm every three strokes
- #4 – Regular swim.
Next up, it’s time for the main set, which begins with 400 swimming with a snorkel at 70% effort, taking 40 seconds rest, then you’ll do 6 x 100 swim at 80% effort with 20 seconds rest. For those looking to complete a longer swim, you can repeat this pattern two or three times through.
Do a 200 easy pull cool-down.
If you’re looking for more swim tips, advice, and workouts, check out our complete guide to triathlon swimming here.
One-Hour Workout: Propulsion and Power Swim
Warm-up
500 easy swim
1,000 kick/swim, using snorkel, fins, kickboard, progressing effort through this pattern: 200 kick, 200 swim, 150 kick, 150 swim, 100 kick, 100 swim, 50 kick, 50 swim
6 x 100 kick with fins as 50 kick on side/50 swim, progress effort 1-6, take 20 sec. rest between each 100
4 x 100 with fins at 70% effort with 20 sec. rest between each 100, as:
- #1 – Right arm only
- #2 – Left arm only
- #3 – Alternate single arm every three strokes
- #4 – Regular swim
Main Set
1 x 400 with snorkel at 70% with 40 sec. rest
6 x 100 swim at 80% effort with 20 sec. rest
Repeat this 2-3x if looking for more time/distance
Cooldown
200 easy pull